Trail running can be tough on your ankles, especially on rocky or uneven terrain. The right shoes can help prevent injuries. Good ankle support keeps you stable and reduces the risk of twisting or spraining your ankle. Some shoes offer higher collars for extra support, while others use strong materials and cushioning. The best choice depends on your running style and terrain. In this guide, we review the best trail running shoes for ankle support. We focus on comfort, stability, and durability. Whether you’re a beginner or an experienced runner, these shoes will help protect your ankles. Stay safe and enjoy your trail runs with the right footwear!
1. Brooks Divide 5
- Cushioning: Moderate
- Drop: 8mm
- Weight: 10.3 oz (Men’s) / 8.9 oz (Women’s)
- Upper: Engineered mesh with TPU overlays
The Brooks Divide 5 is a great entry-level trail running shoe that blends road-shoe comfort with light trail capabilities. Designed for those transitioning from road to trail running, it features a moderately cushioned BioMoGo DNA midsole that provides a responsive feel without being overly soft. The 8mm drop makes it approachable for most runners, offering a balanced ride on mixed terrain. The engineered mesh upper is breathable and reinforced with TPU overlays for added durability, but it remains comfortable for long runs.
On the trail, the Divide 5 performs well on groomed paths and light technical terrain. The outsole features a reliable lug pattern that grips well on dry and moderately loose trails, though it may struggle in deep mud or wet conditions. While the shoe excels in comfort and versatility, it lacks the aggressive traction needed for highly technical or ultra-distance runs. If you’re looking for a road-to-trail hybrid with all-day wearability, the Divide 5 is an excellent choice.
Pros:
✔ Comfortable for road-to-trail transitions
✔ Breathable and durable upper
✔ Well-cushioned for long-distance comfort
✔ Affordable compared to premium trail shoes
Cons:
✘ Traction could be better for technical trails
✘ Not the best for wet or muddy conditions
✘ Lacks a rock plate for underfoot protection
See the Brooks Divide 5 See the Women’s Divide 5
2. Altra Lone Peak 9
- Cushioning: Moderate (EGO midsole)
- Drop: 0mm
- Weight: 10.6 oz (Men’s) / 9.2 oz (Women’s)
- Upper: Quick-dry air mesh
The Altra Lone Peak 9 continues to refine what has made this series a favorite among ultrarunners and hikers. With its signature zero-drop platform and wide toe box, it allows for a natural foot splay, providing exceptional comfort over long distances. The EGO midsole offers moderate cushioning with a slight bounce, making it a good choice for those who prefer a more minimal feel without sacrificing protection. The upper is lightweight, breathable, and dries quickly, making it an excellent choice for multi-day adventures or wet conditions.
Traction is solid with the MaxTrac outsole and well-designed lugs that grip well on various terrains, from rocky paths to loose dirt. While the shoe offers a comfortable ride, some runners may find the midsole a bit too soft for highly technical terrain, and the lack of a rock plate means sharp rocks can sometimes be felt underfoot. However, if you value comfort, natural movement, and a roomy fit, the Lone Peak 9 is a top-tier trail shoe.
Pros:
✔ Wide toe box for natural foot splay
✔ Comfortable and well-cushioned for long runs
✔ Breathable and quick-drying upper
✔ Excellent grip on most terrains
Cons:
✘ Lacks a rock plate for underfoot protection
✘ Soft midsole may not be ideal for highly technical trails
✘ Durability concerns with upper material
See the Altra Lone Peak 9 See the Women’s Lone Peak 9
3. La Sportiva Bushido III
- Cushioning: Firm (EVA midsole with TPU inserts)
- Drop: 6mm
- Weight: 10.5 oz (Men’s) / 8.8 oz (Women’s)
- Upper: Air mesh with welded overlays
The La Sportiva Bushido III is built for technical trails and mountain running, offering a firm and responsive ride. With its 6mm drop and a secure, locked-in fit, it provides exceptional stability on rugged terrain. The EVA midsole with TPU inserts adds a touch of responsiveness without compromising ground feel, making it ideal for those who prioritize precision and control. The air mesh upper enhances breathability while welded overlays contribute to the shoe’s durability and support.
On steep ascents and rocky descents, the aggressive lug pattern on the FriXion XT outsole ensures outstanding grip. The reinforced toe cap and rock plate provide essential protection against sharp debris, making this an excellent choice for mountain running and technical routes. However, the firmer ride may not be ideal for runners who prefer plush cushioning, and the snug fit might feel restrictive for those with wider feet.
Pros:
✔ Exceptional grip on technical terrain
✔ Secure and stable fit
✔ Durable upper with good protection
✔ Lightweight for a mountain running shoe
Cons:
✘ Firmer ride may not suit all runners
✘ Snug fit not ideal for wide feet
✘ Limited cushioning for long-distance comfort
See the La Sportiva Bushido III See the Women’s Bushido III
4. HOKA Speedgoat 6
- Cushioning: Maximum (CMEVA foam midsole)
- Drop: 4mm
- Weight: 10.5 oz (Men’s) / 9.1 oz (Women’s)
- Upper: Engineered mesh with reinforced overlays
The HOKA Speedgoat 6 builds upon its legacy as a highly cushioned, high-traction trail shoe built for long distances. The CMEVA foam midsole delivers an ultra-plush ride while still offering enough responsiveness for technical terrain. With a 4mm drop, it maintains a relatively natural stride, catering to both heel strikers and midfoot runners. The engineered mesh upper has been improved with reinforced overlays for better durability and protection.
On the trail, the Vibram Megagrip outsole with 5mm lugs ensures top-tier traction on wet, muddy, and rocky surfaces. The toe box offers slightly more room than previous versions, increasing comfort on longer runs. While the shoe excels in long-distance comfort, the plush cushioning may feel unstable on highly technical terrain, and the high stack height can reduce ground feel for runners who prefer more precision.
Pros:
✔ Maximum cushioning for ultra-distance comfort
✔ Outstanding traction with Vibram Megagrip outsole
✔ Durable and breathable upper
✔ Roomier toe box for better comfort
Cons:
✘ High stack height reduces ground feel
✘ Can feel a bit unstable on very technical terrain
✘ Heavier than some alternatives
See the HOKA Speedgoat 6 See the Women’s Speedgoat 6
5. Saucony Peregrine 15
- Cushioning: Moderate
- Drop: 4mm
- Weight: 10.1 oz (Men’s) / 8.5 oz (Women’s)
- Upper: Engineered mesh with TPU overlays
The Saucony Peregrine 15 continues its reputation as a do-it-all trail shoe with a solid balance of cushioning, grip, and protection. The EVA midsole delivers a responsive yet slightly firm ride, making it great for both short and long-distance efforts. With a 4mm drop, it promotes a natural running form while still offering enough support for various foot strikes. The engineered mesh upper is durable and breathable, reinforced with TPU overlays to improve longevity and protection.
Where the Peregrine 15 shines is in its traction. The PWRTRAC outsole features aggressive lugs that dig into soft and technical terrain with ease, giving confidence on steep climbs and fast descents. A rock plate adds an extra layer of underfoot protection, making it suitable for rocky and uneven trails. While the snug fit enhances security, some runners may find it too tight, especially for longer runs. Additionally, the midsole could feel a bit firm for those who prefer a plush ride.
Pros:
✔ Excellent grip on technical and soft terrain
✔ Durable upper with reinforced overlays
✔ Rock plate for extra underfoot protection
✔ Lightweight yet stable design
Cons:
✘ Snug fit may not suit wider feet
✘ Midsole feels firm for longer distances
✘ Can feel stiff out of the box
See the Saucony Peregrine 15 See the Women’s Peregrine 15
6. Altra Superior 7
- Cushioning: Minimal
- Drop: 0mm
- Weight: 8.6 oz (Men’s) / 7.3 oz (Women’s)
- Upper: Lightweight ripstop mesh
The Altra Superior 7 is a lightweight and agile trail shoe designed for runners who prefer a minimalist feel with natural movement. Its Quantic midsole provides just enough cushioning for moderate distances while keeping the ride responsive and firm. The 0mm drop encourages a natural stride, which works well for those accustomed to barefoot-style running. The upper is redesigned with lightweight ripstop mesh, offering improved breathability while maintaining durability on rough trails.
One of the biggest highlights of the Superior 7 is its flexibility and ground feel. The removable StoneGuard gives runners the option of added protection against sharp rocks or a more natural feel without it. The MaxTrac outsole provides reliable traction on dry and moderately loose terrain but may struggle in deep mud or wet conditions. While this shoe excels in agility and comfort, it may lack the underfoot protection and durability required for ultra-long distances or highly technical trails.
Pros:
✔ Lightweight and highly flexible
✔ Zero-drop design promotes natural foot movement
✔ Breathable and quick-drying upper
✔ Removable rock plate for customizable protection
Cons:
✘ Limited cushioning for longer distances
✘ Not ideal for very technical or rocky terrain
✘ Traction could be better on wet surfaces
See the Altra Superior 7 See the Women’s Superior 7
7. Topo Athletic Terraventure 4
- Cushioning: Moderate (ZipFoam midsole)
- Drop: 3mm
- Weight: 10.4 oz (Men’s) / 8.5 oz (Women’s)
- Upper: Abrasion-resistant mesh with reinforced overlays
The Topo Athletic Terraventure 4 is a well-balanced trail shoe that provides a blend of protection, grip, and comfort for long-distance runners and hikers. The ZipFoam midsole delivers moderate cushioning with a slightly firm and responsive feel, making it ideal for tackling technical trails. With a 3mm drop, it promotes a natural running style without forcing too much adaptation. The upper is made from abrasion-resistant mesh with reinforced overlays, enhancing durability while maintaining breathability.
The Vibram Megagrip outsole is one of the shoe’s strongest features, offering exceptional traction on a variety of surfaces, from rocky paths to muddy trails. The wide toe box allows for natural foot splay, adding to its comfort on longer adventures. A flexible rock plate adds underfoot protection without making the ride too stiff. However, some runners may find the fit too roomy if they prefer a snug feel, and the cushioning might feel a bit firm for those who enjoy a plush ride.
Pros:
✔ Excellent traction with Vibram Megagrip outsole
✔ Durable and breathable upper
✔ Roomy toe box for extra comfort
✔ Rock plate for underfoot protection
Cons:
✘ Fit may feel too roomy for narrow feet
✘ Cushioning may be too firm for some runners
✘ Slightly heavier than similar trail shoes
See the Topo Athletic Terraventure 4 See the Women’s Terraventure 4
How to Choose Trail Runners for Ankle Support?
Trail running is a fun and challenging activity. It takes you through rough terrains, rocky paths, and muddy trails. While it is exciting, it can also be risky if you do not have the right shoes. Ankle injuries are common in trail running, so choosing the right shoes for ankle support is important. This guide will help you understand what to look for in trail running shoes that protect your ankles.
Why Ankle Support Matters
Trail running involves uneven surfaces, sudden turns, and obstacles. These conditions put extra stress on your ankles. Without proper support, you may twist or sprain your ankle. Good shoes help keep your foot stable and prevent injuries. It also improves comfort and balance on rough terrain.
The Importance of Shoe Fit
A well-fitting shoe is the first step in ankle support. Shoes that are too loose will not hold your foot in place. This can cause your ankle to twist. On the other hand, tight shoes can be uncomfortable and restrict movement. You should choose a pair that fits snugly but does not squeeze your foot. There should be enough room in the toe box for movement but not too much space that your foot slides inside.
High-Top vs. Low-Top Shoes
Many people think high-top shoes provide better ankle support. While they do offer some extra stability, they are not always the best choice for trail running. Low-top shoes are lighter and allow more natural movement. Some high-top trail shoes are designed for stability and ankle protection, but they may feel heavy. If you have weak ankles or past injuries, a mid-top or high-top shoe may be a good option.
Stability and Cushioning
A stable shoe reduces the risk of rolling your ankle. Look for shoes with a firm midsole that provides support. Cushioning also plays a role. Too much cushioning can make the shoe unstable, while too little can lead to discomfort. A balanced level of cushioning absorbs shock and reduces the impact on your ankles.
Outsole Grip and Traction
Trail surfaces can be slippery, rocky, or muddy. A good outsole with strong grip prevents slipping. Shoes with deep lugs provide better traction on uneven ground. The material of the outsole also matters. Rubber outsoles with sticky grip technology help keep you steady on wet and rough surfaces. More grip means less chance of sudden slips that can twist your ankle.
Arch Support and Pronation Control
Your foot’s arch type affects how you run. Some people have flat feet, while others have high arches. Choosing the right arch support helps prevent ankle strain. Overpronation (rolling the foot inward too much) or underpronation (rolling outward) can increase the risk of injury. Shoes with proper pronation control keep your foot aligned and reduce stress on the ankles.
Heel Counter and Ankle Collar
The heel counter is the back part of the shoe that holds your heel in place. A strong heel counter provides extra support and prevents excessive movement. The ankle collar is the padded area around the shoe opening. A well-padded ankle collar adds comfort and stability. It reduces friction and keeps your ankle secure.
Weight of the Shoe
Lightweight shoes are easier to run in, but they may lack support. Heavier shoes offer more stability, but they can slow you down. The best shoe balances weight and protection. If you run on rough trails, a slightly heavier shoe with good support is a better choice.
Material and Durability
Trail running shoes go through tough conditions. They should be made from strong and breathable materials. Mesh uppers allow air to flow, keeping your feet cool. Reinforced areas around the toe and sides provide extra protection. Durable materials ensure the shoe lasts longer and continues to offer ankle support.
Lacing System
A secure lacing system keeps your foot locked in place. Loose laces can cause the shoe to move around, increasing the risk of an ankle twist. Some shoes have quick-lace systems that tighten evenly across the foot. Others have traditional laces that allow you to adjust the tightness. Choose a lacing system that holds your foot securely.
Breaking in Your Shoes
New shoes need time to adjust to your feet. Do not take them on a long trail run right away. Wear them on short walks or easy runs first. This helps your feet get used to the shoes and prevents blisters or discomfort. Breaking in your shoes also ensures they provide the right level of support before tackling rough terrain.
Consider Your Running Style
Every runner has a unique stride and way of moving. Some runners land on their heels, while others land on their toes. Knowing your running style helps you choose the right shoe. A shoe that matches your natural movement reduces strain on your ankles and improves comfort.
Choosing the Right Brand
Different brands offer different levels of ankle support. Some popular brands for trail running shoes include Salomon, La Sportiva, Hoka, and Altra. Salomon shoes are known for stability and grip. La Sportiva offers durable and rugged designs. Hoka provides extra cushioning, while Altra features a wide toe box for natural movement. Try different brands to see which one suits your feet best.
Replacing Worn-Out Shoes
Even the best shoes wear out over time. Running in old shoes increases the risk of injury. Check your shoes for signs of wear, such as worn-out soles, reduced cushioning, or a loose fit. Most trail running shoes last between 300 to 500 miles, depending on the terrain and usage.
Final Thoughts
Choosing the right trail running shoes for ankle support is important for safety and comfort. Look for a snug fit, good stability, proper cushioning, and strong traction. Consider your foot arch, running style, and preferred brand. Breaking in new shoes and replacing worn-out ones also helps maintain support. With the right shoes, you can enjoy trail running while keeping your ankles protected.
